The reason for this post is that I'm pretty well know for helping out a few guys
in my local gym by now,
and with that notoriety I get asked multiple times a week to "scan" someone's cookie cutter diet given to
them by their coach. I have yet to see A SINGLE ONE that even comes close to hitting the necessary
micro-nutrient profiles needed for those on anabolics due to increased nutrient demand and I'm sick of
seeing it, so I will do my best to write out a generic guide for all the bros out there who have taken that
good ol' Vitamin S. Full transparency - I do nutrition based consulting, however i'm not here to shill and
am not trying to promote my services in any way (tbh unless I go full time I couldn't handle the workload
anyway at this point).
A few things to note: I'm going to break this down by the common problem areas associated with
anabolics, and provide nutritional recommendations that provide the amounts of micro-nutrients needed
for each. Unless you are deep into prep, I highly suggest getting these from whole foods (unless
otherwise mentioned below). Don't be a little bitch and whine cause you have to eat a veggie you might
not like - whole foods generally contain all the co-factors you need to fully absorb the nutrient your
aiming for, so you can suck it up if you want to stay healthy on the sauce/reach your goals.
Please remember this is a BASIC Guide - everyone is different and the same goes for their dietary needs.
All micros listed are daily recommended amounts.
Cardiovascular (Heart+Circulatory System):
1. Antioxidants: Vitamin C: 1-5 gm, Vitamin E: 400-800 IU, Beta Carotene: 10-50 mg, CoQ10: 30-120
mg, Thiamine: 25-100 mg, Zinc: 30 mg, Copper: 2 mg, Manganese: 20 mg, Selenium: 200-300
mcg. Recommended foods - Liver, Heart, Oysters, Dark chocolate, Dark leafy greens, Brazil Nuts,
Mushrooms, Bell Peppers, Carrots
2. Antiplatelet aggregates: Fish oil (EPA and DHA): 3-6 gm, Gamma linolenic acid (GLA): 200-500
mg, Garlic oil: 25 mg. Recommended foods - Mackerel, Sardines, Anchovies, Salmon, hemp seeds,
oats, barley, garlic (fresh, not the pre-cut shit).
3. Other Protectors: Pantetheine: 900-1,200 mg, Taurine: 1-3 gm, L-carnitine: 0.5-2.0 gm,
Magnesium: 400-800 mg per day (only a matter of time before it is routinely used by
cardiologists) Potassium: 4-6 gm. Recommended foods - Pork, chicken, avocados, broccoli, sweet
potatoes, shellfish, legumes, Leafy Greens.
Heptatic (Liver):
1. Antioxidants: Glutathione: 250-1,000 mg, N-acetyl cysteine (NAC) 1-1.5 gm, alpha-lipoic acid 1-2
gm, Silymarin: 50-150 mg. Recommended foods - Spinach, potatoes, brussel sprouts, asparagus,
garlic, yogurt, eggs. Supplement Milk Thistle for Silymarin
2. General Protection: Phosphatidylcholine: 2-5 gm, Vitamin A: 1,000-2,500 μg/day, Iron: 20mg,
Vitamin D (varies by sun exposure - generally recommend 3000 IU/day for those in northern
climates during winter), Vitamin K2: 182 mcg, Vitamin E: 33 IU, Vitamin B-12: 2.8-3mcg
minimum. Recommended foods - Eggs, Mackerel, Sardines, Anchovies, Salmon, Liver, apricots,
pumpkin, squash, legumes.
Nephrological (Kidney):
1. Antioxidants: Alpha-lipoic acid: 1-2 gm, Zinc: 40-60 mg (for ammonia to urea conversion),
Resveratrol: 250-5,000 mg. Recommended foods - Spinach, potatoes, Shellfish, Grapes,
Blueberries, Cranberries, Cacao, Red Cabbage, Red Onion
2. General Protection: Vitamin D: (same as above), Vitamin C: 1-5 gm, Calcium: 1-1.5 gm,
Potassium: 4-6 gm, Vitamin B-6: 2mg, Niacin: 16-20 mg, Folate: 400-800 mcg, Vitamin B-12: 2.8-
3mcg. Recommended foods - Kidney, Meat, Eggs, Citrus, Cantaloupe, Dark leafy greens, Bell
Peppers, Yogurt, Tofu, Nutritional Yeast. Adequate water intake - pee very light yellow.
Neurological (Brain+CNS):
1. Antioxidants: Same types and doses as those for the Liver and Heart. Optimized blood-flow and
detoxification means more nutrients and better removal of cellular metabolites in the Brain, as
well as optimized neuron activity.
2. General Protection: Also covered by the nutrients already stated above, with the exception of -
Iodine: 200-400 mcg, Choline 500-1,000mg: . Recommended foods - Seaweed, Shrimp, Eggs,
Mackerel, Sardines, Anchovies, Salmon, Lima Beans, Prunes, Peanuts, Beets
Other General Recommendations:
1. Use herbs as much as possible in your cooking: Parsley, Cilantro, Fennel, Rosemary, Turmeric,
Ginger, etc... All have massive micro-nutrient density and anti-inflammatory effects.
2. Eat your goddamn vegetables: Besides the already listed nutrients, the fiber that comes with
them has the bonus effect of helping clear the metabolites of your liver - which for this crowd
means excess hormones and hormonal metabolites which you don't want re-circulating back into
your blood-stream. I Recommend 40-75 grams of fiber A DAY. Yes, your read that correctly.
That's what 7-8 cups MINIMUM of the stuff will typically result in.
3. The most nutrient dense foods for any particular organ are.... eating those very organs: Yes,
you might not like the taste of liver - suck it up or get creative. Most guys I work with cant even
taste burgers or meatballs made with 80:20 Muscle to liver ratio. Heart cooked correctly is
actually delicious, in fact I only get compliments if I didn't someone them what I was cooking
before hand. This is your health at stake - you can figure it out.
I'm sure I'll think of more after posting, but for now I think this is a decent start. I'll try to answer any
questions that come up.
Good Luck and eat well bros.
P.S. - If your coach gives you chicken, haddock,broccoli/asparagus and rice only as a diet, their nutrition
knowledge fucking sucks. Find yourself someone who will work with them to promote your health goals,
not just physical goals.
